Friday, April 5, 2013

E is for Exercise those Arms!

Welcome to day 5 of the Blogging A-Z April Challenge, 2013!  Each day in April (except Sundays) I will be posting here, and the posts will be in alphabetical order!  This blog is all about my journey to weight loss / good health & fitness. 

For some shameless self-promotion, I have 2 other blogs in the challenge, too.  Check them out!
Maple Grove Cemetery - Halloween related, but don't worry - no gore.  
Random Ramblings - lives up to its name.  Totally random.


It doesn't feel like it, but Spring truly is lurking!

And with warmer weather comes the desire to wear tank tops.  And you really don't want to have those bat-wing floppy, under arm droop, do you?


Here are a couple exercises and a video to get those arms in shape!

1. Thumb downs: Stand with your feet in a wide stance and point your toes outward. Keep your knees in line with your toes. Keep your spine in a neutral position, chin up and hips pulled in. Next, fully extend both arms outward (right arm directly over right knee and vice versa) with your hands in the thumbs-up position. Next, rotate the thumbs in and downward (as if you were pouring a bottle of water). Slowly lower your arms, thumbs brushing closely inside the thighs until they meet (starting position). Then in one quick, sweeping action, raise the arms up as high as possible following the same angle as the descent. Repeat this movement as many times as possible in 30 to 60 seconds.

2. Bridge the gap: Stand with your back against a corner. Walk your feet forward, keeping only your head and back against the wall. Raise your arms up 90 degrees with your elbows bent. Squeeze your shoulder blades together while contracting your triceps and drive your elbows back into the walls to lift your body off of it. You'll end up in a standing position. Retract and repeat as many times as possible in 30 to 60 seconds.

3. Hands of time: Start in a standard push-up position (with your feet fully extended outward and your hands directly under your shoulders), slightly pick your right hand off of the ground, and begin to perform as many counterclockwise circles as possible for 15 to 30 seconds. Then quickly switch directions (clockwise) for another 15 to 30 seconds. Be sure to contract the tricep muscle on the circling arm to maximize gains while doing your best to keep your hips level.

4. Geisha ups: Kneel on the floor. Touch your big toes together and sit on your heels, then separate your knees about as wide as your hips and extend your arms out in front of your body with palms facing the floor and arms positioned shoulder width apart (Child's Pose in yoga). Next, drive your hips forward and fall into a push-up position, attempting to come as close to the ground with your chest as possible (knees remaining on the ground). Elbows will be tight on your side, in order to maximize tricep development. Retract to the original position and perform as many times as possible in 30 to 60 seconds.

5. Body rockers: Start in a traditional plank position with your legs fully extended and the upper portion of your body supported with your elbows. Next, replace your elbows with your hands until you reach a traditional push-up position, so your hands are now supporting your upper body. Return to your elbows and repeat as many times as possible in 30 to 60 seconds.

No comments:

Post a Comment

Leave a note - they make me feel loved!